Tuesday 11/24/09

Shoulder Press
5 x 5

Compare to 11/02/09.


For time:
50 DB Thrusters, 20#/15#
40 Double Unders
30 KB Swings, 1.5 pood/1 pood
20 Walking Lunges with Plate Overhead, 45#/25#
10 Burpees
(Courtesy - slightly modified - of CrossFit KC)


In the evening, I also did the following (I was playing a little catch-up from this past weekend):

Front Squat
5-5-5-3-3-3
Posted by Phil
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4 comments:

Kiley said...

Shoulder Press
45
50
55
60
65
Yes...massive weight. I know, I know, you're impressed...as am I. ;)

For the metcon, I had to sub a few things b/c of my side:
50 Barbell Thrusters 30#
40 DU's
30 KB Swings (25#)
20 Walking Lunges (15# overhead)
10 Box Jumps (18")
8:32

November 24, 2009 at 8:20 AM
Phil said...

Pretty much ended up being a repeat of 11/02/09, which ties a 5-rep PR, so I guess that's not all bad.

Press 5 x 5
115-5
125-5
135-5
140-5
145-2

Metcon
5:19

November 24, 2009 at 2:13 PM
chris said...

Overhead Squat
155 - 3
165 - 3
175 - 3
185 - 1
195 - fail
195 - fail

Metcon
9:06

Double unders continue to be my nemesis. I was able to get 40 of them done in 2 sets once I got the rhythm going so that's improvement.
I still stink at them, I just stink less.

November 24, 2009 at 11:29 PM
Phil said...

Front Squat 5-5-5-3-3-3
225-5
245-5
265-5 (might be a 5-rep PR)
275-2
270-3
275-2

Very close to getting the third rep on that last set, but no cigar.

November 29, 2009 at 5:33 PM

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